Từ vựng: Cuộc sống khỏe mạnh và trường thọ

Thẻ · 52

Longevity

Maintain regular physical activity and a balanced diet to extend your overall lifespan.

Lifespan

Avoid tobacco and limit alcohol to protect your organs and maximize the years you live.

Healthspan

Focus on strength training and mobility exercises to stay functional and disease-free in old age.

Centenarian

Study the habits of people over 100, such as staying socially connected and eating whole foods.

Blue Zones

Adopt lifestyle traits from long-lived regions, like moving naturally and prioritizing community.

Antioxidants

Eat deeply colored berries, dark leafy greens, and nuts to protect cells from oxidative stress.

Free radicals

Reduce exposure to pollution and charred foods to prevent cellular damage caused by unstable molecules.

Cellular senescence

Practice intermittent fasting and regular exercise to help clear out aged, non-dividing cells.

Autophagy

Allow at least 12 to 14 hours between dinner and breakfast to trigger cellular self-cleaning.

Telomeres

Manage chronic stress and get adequate sleep to slow the shortening of your DNA end caps.

Cardiovascular fitness

Engage in moderate aerobic exercises like brisk walking or cycling for 150 minutes per week.

Resting heart rate

Perform consistent cardio to lower your resting pulse, which signals a stronger, more efficient heart.

Circadian rhythm

Get natural sunlight in your eyes within an hour of waking to stabilize your internal biological clock.

Deep sleep

Keep your bedroom cool and dark to maximize restorative slow-wave sleep and brain detoxification.

Sleep hygiene

Turn off digital screens at least one hour before bed to prevent blue light from suppressing melatonin.

Intermittent fasting

Try an overnight eating window of 8 to 10 hours to enhance metabolic flexibility and insulin sensitivity.

Caloric restriction

Stop eating when you feel about 80 percent full to reduce metabolic stress without malnutrition.

Insulin sensitivity

Take a 10-minute walk after meals to help muscles absorb glucose and avoid blood sugar spikes.

Metabolic health

Limit ultra-processed foods and refined sugars to maintain healthy blood pressure, waist size, and lipids.

Mediterranean diet

Center meals around extra virgin olive oil, vegetables, legumes, fish, and whole grains.

Gut microbiome

Eat fermented foods like yogurt or kimchi, along with diverse fiber sources, to nourish beneficial gut bacteria.

Prebiotics

Incorporate garlic, onions, leeks, and oats into meals to feed and sustain healthy intestinal microbes.

Probiotics

Consume cultured kefir or unpasteurized sauerkraut to introduce live beneficial bacteria to your digestion.

Dietary fiber

Aim for at least 30 grams of fiber per day from beans, seeds, and vegetables to support bowel and heart health.

Chronic inflammation

Cut down on trans fats and high-fructose corn syrup to curb low-grade, silent bodily inflammation.

Anti-inflammatory diet

Flavor dishes with turmeric and ginger to naturally lower systemic inflammation markers.

Omega-3 fatty acids

Eat fatty fish like salmon, sardines, or mackerel twice weekly to boost brain and arterial health.

Sarcopenia

Consume adequate protein and lift weights twice a week to prevent age-related muscle wasting.

Resistance training

Perform push-ups, squats, or weightlifting to preserve bone density and metabolic burn as you age.

Functional movement

Practice bodyweight lunges and hip hinges to make everyday physical tasks easier throughout late life.

Core stability

Practice planks and bird-dogs regularly to safeguard your spine and prevent lower back injuries.

Flexibility

Stretch major muscle groups daily to maintain range of motion and prevent stiff joints.

Mobility

Do dynamic joint rotations every morning to keep your hips, shoulders, and ankles moving smoothly.

Bone mineral density

Combine weight-bearing impact exercises with sufficient vitamin D and calcium to ward off osteoporosis.

VO2 max

Incorporate short intervals of high-intensity cardio into your routine to boost cardiorespiratory fitness.

Zone 2 cardio

Spend 2 to 3 hours a week jogging or cycling at a conversational pace to build mitochondrial density.

Mitochondria

Engage in endurance training and cold showers to stimulate the creation of fresh cellular power plants.

Cognitive reserve

Learn a new language or musical instrument to build neural pathways and delay mental decline.

Neuroplasticity

Vary your daily routines and solve challenging puzzles to encourage your brain to forge new connections.

Mindfulness

Spend 10 minutes meditating daily to reduce stress hormones and improve emotional regulation.

Stress resilience

Practice diaphragmatic box breathing during tense moments to swiftly activate your parasympathetic system.

Cortisol

Avoid late-night work emails and overtraining to keep this catabolic stress hormone in balance.

Social connection

Schedule regular face-to-face meetups with friends to lower mortality risks tied to chronic loneliness.

Purpose in life

Engage in meaningful volunteer work or passion projects to foster psychological vitality and longevity.

Hydration

Drink water consistently throughout the day to support kidney filtration and joint lubrication.

Electrolyte balance

Ensure adequate dietary intake of potassium and magnesium alongside sodium to support muscle and nerve firing.

Vitamin D

Spend 15 to 20 minutes in midday sunlight or supplement safely to sustain bone density and immune defense.

Polyphenols

Drink green tea or enjoy dark chocolate with over 85 percent cocoa for cellular vascular protection.

Sedentary lifestyle

Stand up and walk for two minutes every half hour during desk work to counteract prolonged sitting risks.

Hormesis

Use brief, controlled stressors like sauna sessions or cold rinses to strengthen systemic adaptation mechanisms.

Preventive screening

Get annual blood tests and age-appropriate cancer screenings to identify asymptomatic health issues early.

Oral hygiene

Floss daily to remove gum bacteria that can migrate into the bloodstream and harm arterial walls.